Best Foods to Eat in the Third Trimester of Pregnancy

Best Foods to Eat in the Third Trimester of Pregnancy

Third Trimester of Pregnancy

The third trimester of pregnancy lasts from week 28 to delivery. To have enough energy to carry out your routine activities and give your growing baby all the nutrients they need, you must get the recommended nutritional amounts during the third trimester.

It has been recommended in the past that pregnant women eat for two; the amount rather than the balance of required nutrients became the primary concern. The current recommendation emphasizes that, especially in late pregnancy, what you eat matters more than how much you eat.

Vitamin C, Protein, vitamin K, and thiamine (vitamin B1) are essential from 28 weeks to childbirth. You’ll get sufficient nutrients if you adopt a balanced, nutritious diet. Be aware that at this phase in your pregnancy, you need an additional 200 calories a day.

This guide covers the best foods to eat in the third trimester of pregnancy. Let’s dive straight into it: 

Best Foods You Should Eat During the Third Trimester

The healthiest foods to eat throughout the third trimester are the ones listed below:


Fresh fruits are a great source of vitamins and are essential in the third trimester of pregnancy. Fresh fruits are high in vitamin C and fiber. Consider including melons, papayas, strawberries, and kiwis in your diet. You can even take them to work or store them in the fridge for quick snacks. Vitamin C is found in fresh fruits and plays a crucial role in the proper development and functioning of the placenta. It aids in the absorption of iron and maintains a robust immune response. 

Nuts and Seeds

You can get enough thiamine from nuts and seeds. You can add sunflower seeds, nuts, hazelnuts, almonds, and walnuts to yogurt or cereal bars for breakfast. You can also add thiamine-packed sunflower seeds and other nuts to pieces of bread, cereal bars, and breakfast cereals if you don’t like nuts and seeds. They are also plentiful in necessary omega-3 fatty acids. For extra vitamin C, add some fresh fruits to your muesli.

Dairy Products

Throughout your third trimester of pregnancy, you must take more protein and calcium to meet the needs of your developing fetus. Essential foods are milk, cheese, and yogurt. Besides calcium, dairy products have significant amounts of phosphorus, B vitamins, magnesium, and zinc.

Greek yogurt is particularly beneficial as it contains more calcium than most other dairy products. Some types also include probiotic microorganisms, which promote digestive health. If you have lactose intolerance, you might be capable of eating yogurt, particularly probiotic yogurt. Ask your doctor whether you are allowed to test it out.

Avocado Salad

Avocados are unique because they have a high concentration of monounsaturated fatty acids. It gives a buttery, rich flavor, which is perfect for providing a dish with creaminess.

Moreover, they contain significant amounts of fiber, and B vitamins, including folate, vitamin K, potassium, copper, vitamin E, and vitamin C.

Avocados are a great option during third trimester of pregnancy because they contain many healthy fats, folic acid, and iron. Also, add some walnuts, watercress, mango, orange slices, and avocado slices, and enjoy with your favorite flavors.

Brussels sprouts

Brussels sprouts are a vitamin-rich vegetable and a tasty side dish. You can steam or microwave brussels sprouts until they are tender enough to be used as a side dish. Or you can slice them and add them to stir-fries with spring onions and ginger. Overcooking vegetables can cause them to lose some of their nutrients. To preserve the nutrients and prevent them from leaching into the water, steam or microwave them.


Eggs are the ultimate healthy food. They have a small quantity of each nutrient you need. They also have many vitamins and minerals. One egg contains approximately 147 mg (mg) of Choline. This brings you closer to the daily recommended intake of 450mg. 

Sweet Potatoes

Sweet potatoes can be prepared in various ways and are full of beta-carotene. The body uses this protein to produce vitamin A. Both beta-carotene and fiber are abundant in sweet potatoes, so you should consider including them in your diet. Fiber helps you feel fuller for extended periods, lowers blood sugar spikes, and improves digestion. Sweet potatoes make an excellent base for your morning avocado toast.

Broccoli and dark, leafy greens

This is no surprise: Broccoli, spinach, and dark green vegetables like kale, provide many necessary nutrients. You can sneak them into many different dishes even if they aren’t your favorite.

Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are some of the nutrients that you must get during pregnancy. Due to their high fiber, green vegetables are a practical way to increase vitamin intake and prevent constipation. 

Your developing baby is looking forward to enjoying the nutritional meals from a balanced diet. Plenty of delicious options provide you and your baby with all they’ll need. 

(The information in this article should not be taken as a substitute for professional medical advice.)

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